Weighted vest, combos, circuits, plyos and bag work

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  1. #3676
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    12/31/17

    Fullbody

    18 min on Elliptical

    Smith Bench
    185 x 10
    205 x 5
    225 x 4, 5, 5
    245 x 2
    185 x 10, 10

    Tbar Row
    135 x 10 (3)

    Squat
    185 x 8, 10, 8

    Treadmill
    10 min
    Do it!

  2. #3677
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    1/1/2018

    Weighed in at 200.8 (wow!!!)

    1/2/2018

    Upper

    Row machine 10 min

    DB Row
    80 x 10 (3)

    DB Press
    65 x 12, 10
    80 x 8,7

    Chin / Dip
    10 / 12
    10 / 15
    10 / 14

    Hang Clean
    95 x 8, 10, 10

    Lying Triceps Press
    20, 20, 20

    Treadmill 10 min

    Weight: 196
    Waist: 38.25
    Do it!

  3. #3678
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    1/3/2018

    Lower

    10 min on elliptical

    Ab Wheel 20 (4)

    Trapbar Deads
    255 x 5
    305 x 5
    325 x 5 (4)

    Hanging Leg Raise
    15 (3)

    Hamstring Curl
    75 x 15
    80 x 12 (3)

    Goblet Squat
    75 x 15 (4)

    Treadmill 10 min on 5.0 incline

    Weight: 194
    Waist: 38.25

    Happy to drop 6 of the 10 lbs I put on between 12/21/17 and 12/31/17. I knew most of the weight was water and bloat. The key is to drop 1 lb per week and .25 inches on my waist.

    Target is 188 and 36.25 (which is 2" on my waist and 8 pounds) over 8 weeks.

    1/2/18 196 38.25 * Starting weight
    1/9/18 195 38
    1/16/18 194 37.75
    1/23/18 193 37.5
    1/30/18 192 37.25
    2/6/18 191 37.00
    2/13/18 190 36.75
    2/20/18 189 36.5
    2/27/18 188 36.25 *Goal
    Do it!

  4. #3679
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    1/5/18

    UPPER

    1/6/18

    LOWER

    1/8/18

    UPPER

    (3 workouts while on vacation)

    1/10/18

    Lower

    10 min on elliptical

    Ab Wheel 20 (4)

    Trapbar Deads
    255 x 5
    305 x 5
    355 x 5
    375 x 3 (2)
    255 x 12

    Hanging Leg Raise
    15 (3)

    Hamstring Curl
    85 x 15
    90 x 12
    95 x 10 (2)

    Treadmill 10 min on 5.0 incline
    Do it!

  5. #3680
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    1/12/18

    Off


    1/13/18

    Upper

    10 min on elliptical

    DB Press
    75 x 12 (4)

    DB Row
    95 x 10 (3)

    Rack Pulls
    315 x 5
    365 x 2
    315 x 5

    Dips / Sup Grip Pullups
    15 / 10 (3 sets)

    10 min on tread

    Weight: 194
    Waist: 37.5



    1/14/18

    OFF
    Do it!

  6. #3681
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    1/15/18

    Lower

    10 min on elliptical

    Trunk Pulldowns
    82 x 20
    92 x 20 (3)

    Squat
    225 x 5,6,7

    Hamstring Curl
    80 x 15
    85 x 15
    90 x 15
    95 x 15

    Super Squat on Toes
    180 x 10 (3)

    10 min on tread

    Weight: 192 (2lbs ahead of schedule)
    Waist: 37.5 (1/4 inch ahead of schedule)

    * It helps that we did not have any parties or go out for dinner and drinks this past weekend. I have a tendency to put on 3 lbs over the weekend consuming bad food/drinks. Eating lots of veggies and a ton of water.
    Do it!

  7. #3682
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    1/17/18

    UPPER

    elliptical 10

    Corner Press
    70 x 12 (4)

    Straight Armed Pulldown
    62 x 20 (4)

    Tbar Row
    135 x 10
    145 x 8
    155 x 8

    CG Smith Bench
    185 x 10 (4)

    Seated DB Curl
    40 x 10 (4)

    Reverse Fly
    30 x 15 (3)

    Lying Triceps Press
    20+ (4)

    Weight: 191.2 (3lbs ahead of schedule)
    Waist: 37.5 (1/4 inch ahead of schedule)
    Do it!

  8. #3683
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    1/17/18

    Lower

    10 min on elliptical

    Ab Wheel 20 (4)

    Trapbar Deads
    255 x 5
    345 x 5 (4 sets)

    Hanging Leg Raise
    15 (3)

    Hamstring Curl
    85 x 15
    90 x 12
    95 x 10 (2)

    Treadmill 10 min

    Weight: 192
    Do it!

  9. #3684
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    1/19/18

    LOWER

    Elliptical 10

    Squat

    Hamstring curl

    Standing Calf Raise

    Treadmill

    Weight: 191.6
    Waist: 37.5


    1/20/18

    HEART Workout

    10 min on elliptical

    Straight Armed Pulldown
    60 x 20 (4)

    Farmers Walk (DBs)
    90 x 100 steps (3)

    Row Machine 10 minutes

    Sled
    2 plates (push/pull) (4)



    1/22/18

    UPPER

    10 minutes on elliptical

    Smith Bench
    185 x 10
    205 x 8
    225 x 5
    245 x 3
    205 x 10
    185 x 12

    T-Bar Row
    135 x 10 (3)

    Dips
    15 (3)

    Pullups
    10 (3)

    Lying Triceps Press
    30+ (4)

    Weight: 191 (first time I weighed less on Monday compared to the previous Friday) Kept diet in check over the weekend.
    Do it!

  10. #3685
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    1/23/17

    LOWER

    10 on ellip

    Ab Wheel
    20 (4)

    Squat
    185 x 12 (3)
    135 x 20

    SLDL
    185 x 10 (3)

    Seated Calf Raise
    45 x 15 (3)

    Treadmill
    10

    Weight: 191
    Waist: 37.5

    ================

    1/24/18

    Day Off

    Weight: 188 (goal 193)
    Waist: 37.0 (goal 37.5)

    * Very happy to be ahead of schedule in both weight and waist. Hope I can stay under 190 after the weekend.
    Do it!

  11. #3686
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    Superb ideas! I should try. Can't wait to start my Gym work again...

  12. #3687
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    4/26/18

    Still hitting UL off UL routine

    Had right knee scoped 4 weeks ago to clean up meniscus tear.

    Back to 275 x 10 Trapbar deads already. Goal is to hit 405 for 3.

    Squatting is a little slower but working on Goblet squats with 50 lb dumbbell to work on ROM

    Weight is back up to 194 and waist around 38.

    Doing lots of pull-ups and pushups, Tbar row, corner press, bench and a some trap work.

    Time to dial in the diet for May.


    Sent from my iPhone using Tapatalk
    Do it!

  13. #3688
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    Back at it.....(really I never stopped lifting - just stopped posting)

    Do it!

  14. #3689
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    Look who else came back. Whuudup, amigo! Long time!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  15. #3690
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    Quote Originally Posted by Burner02 View Post
    Look who else came back. Whuudup, amigo! Long time!
    Just working away. IT Security Consulting.

    Wake Surfing every weekend and lifting 4-5 times during the week.

    What about you?
    Do it!

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